Written on - May. 26, 2015
Best Recovery Strategies for Improved Performance by Michael Volkmar, MS, CSCS, PES, CPT
We all want to train hard, but do you put equal effort into your recovery? Most people do not and that is why injuries are on the rise. Doing a simple Google search for overuse injuries will give you an idea of how this is affecting younger athletes specifically. Overuse injuries can be defined as "an imbalance...
Written on - May. 20, 2015
9 Steps to Building MAX SPEED by Michael Volkmar, MS, CSCS, PES, CPT
Every athlete at every level wants to build MAX SPEED. Here are the 9 steps high school to pro athletes take to build game breaking speed!
1 - Self Myofascial Release
2 - Dynamic Warm-up
3 - Mobility
4 - Plyometrics & Reaction Work
5 - Technical Speed
6 - Resisted Speed
7 - Over Speed
8 - Full Speed
9 - Cool Down
1. Self Myofascial...
Written on - Apr. 13, 2015
Healthy Baseline: Get a Baseline and Get Moving by William Smith, MS, NSCA, CSCS, MEPD
Often clients will ask how much physical activity is recommended to maintain and improve health? My response is essentially the same. There are two key questions that need to be answered first:
#1 What is your current personal health status?
This includes information related to your last physical, blood work, family history. Modifiable risk factors such as...
Written on - Feb. 26, 2015
Longevity Checklist: 12 Principles for Longevity
by William Smith, MS, NSCA, CSCS, MEPD
Recently I came across an article titled ‘Graying of America’
in the New York Times
. The article indicates that, “by 2050, 83.7 million Americans will be 65 or older, compared with 43.1 million in 2012, the report said. Fewer than 10 percent were older than 65 in 1970.” Another statistic often thrown around is that 10,000...
Written on - Feb. 03, 2015
Almond Chia Pudding with Raspberries Recipe by Dr. Sonali Ruder
When most of us hear the word "chia," we think of the novelty plants that were popular in the 80s. But lately, chia has been gaining super food status in the culinary world because of its numerous health benefits. Chia is actually an ancient seed native to South America and has been a staple in Mayan and Aztec diets for...
Written on - Jan. 29, 2015
Shoveling Wisely, Save Your Back by William Smith, MS, NSCA, CSCS, MEPD
Living in the Northeast we expect a certain level of snow, thus the dreaded shoveling and possibility of days of back pain and muscle soreness thereafter. This past week ‘Snowmaggedon’ was predicted to pound the East Coast with snowfalls expected to reach historic levels not seen in years. Today as my wife was shoveling the driveway (she’s a...
Written on - Jan. 21, 2015
Self-Assessment in the New Year by William Smith, MS, NSCA, CSCS, MEPD
This past week I was bending over to pick up my 1 year old son and as I was doing this my back tightened up. Nothing unusual about this by any stretch, yet the fact it began tightening up throughout the day struck me as odd. This ‘pulling’ sensation got me thinking “why would this happen now?” Okay,...
Written on - Dec. 08, 2014
Holidays Winter Workout
by Hugo Rivera, BSCE, CFT, SPN
Last week, I gave you 10 tips for gaining muscle during the holidays
. The 10th tip was to try out my special Holidays Winter Workout Routine which I've outlined below.
While I am not advocating to continue going to the gym everyday like the most hardcore of us will do, I am advocating to continue lifting weights at least 3 times...
Written on - Dec. 02, 2014
Build Speed and Agility - New Fitness Testing in Military and Police
by Stew Smith
A few of the events in the Tactical Fitness Test highlighted in my new book Tactical Fitness
include sprints, shuttle runs, and agility tests. More fitness programs in the military and police as well as special operation groups of both are focusing more on speed and agility than longer distance runs.
Fitness tests are evolving...
Written on - Nov. 24, 2014
10 Tips for Gaining Muscle without Fat during the Holidays by Hugo Rivera, BSCE, CFT, SPN
The holidays are here. They are a time of joy and happiness. It is, however, during this time that most people tend to forget about their workouts and diets. If you think you might veer away from your health goals during the holidays, let me remind you that the only road it will lead...